Bench @ Boost
Bar x6
Bar x6
135 x3
185 x3
225 x3
Added Slingshot
275 x1
315 x1
335 x1
365 x1
Felt great today. Felt my pec strain or whatever it is a little on the last rep and it was a little sore last night, but I'd say I'm around 90% healed.
Kesier SA Press Downs
22 x10 each
25 2x10 each
30 x10 each
SA KB Floor Press
16 KG KB
3 x15 Each
Woodway
Incline 10
Speed 2.3
10 Minutes
Smoked Today
Pretty good day considering I haven't had over 275 in my hands in almost two months. Feel much Better and made my day.
Training 12/20/13
Just wanted to get the blood pumping a little to assist with recovery. I felt smoked today... plus I didn't take any caffeine!
Sled Drags
1 plate x50 yards
2 Plates 5x50 Yards
"I've learned to recognize, a lot of it forced through the process of recovery, that I'm wired wrong in certain ways; the chemical balance of my brain is off in terms of depression a little bit."
-Trent Reznor
Friday, December 20, 2013
Wednesday, December 18, 2013
Training 12/18/13
Squat Day @ Boost
W/U
7-11 Hazelnut Coffee
Foam Roll
Squat
Bar 2x3
Snatch Grip High Pulls
Off Lowest arm on Olympic Rack
95 3x3
115 x3
135 x3
Felt Great
Box Squat (Lowest Box)
135 x3
185 x3
225 x3
275 x3
295 x3
315 x1
315x1
315 x2
Dead
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
Didn't feel great, but when does my dead ever feel good? Just wanted to get a little bit of weight in my hands and see how it went.
HS MTS Low Row
80 Pounds Each Side
3x15
Felt pretty good today. Sometime when things are going crappy outside of the weight room, God shines down on you and you have a good workout. Hip felt great, squat technique felt much better.
"No lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights."
-Dave Tate
W/U
7-11 Hazelnut Coffee
Foam Roll
Squat
Bar 2x3
Snatch Grip High Pulls
Off Lowest arm on Olympic Rack
95 3x3
115 x3
135 x3
Felt Great
Box Squat (Lowest Box)
135 x3
185 x3
225 x3
275 x3
295 x3
315 x1
315x1
315 x2
Dead
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
Didn't feel great, but when does my dead ever feel good? Just wanted to get a little bit of weight in my hands and see how it went.
HS MTS Low Row
80 Pounds Each Side
3x15
Felt pretty good today. Sometime when things are going crappy outside of the weight room, God shines down on you and you have a good workout. Hip felt great, squat technique felt much better.
"No lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights."
-Dave Tate
Thursday, December 12, 2013
Training 12/12/13
Press Day @ Boost
Bench
Bar 2x10
135 x5
Added Sling Shot
185 x5
225 2x5
245 x5
255 x5
Keiser Eccentric
A1 Lat Pulldown
2x5 about 175ish
A2 Eccentric Tricep Pressdown
1x5 about 250ish
A3 Eccentric Bicep Curls
1x5
Felt great on bench today but still felt my pec a little. Got the blood pumping and felt better than I thought I would, but I gotta start cranking up the volume.
"Any guy that's not working with the same amount of intensity and passion that I do, I don't want to know."
-Zakk Wylde
Bench
Bar 2x10
135 x5
Added Sling Shot
185 x5
225 2x5
245 x5
255 x5
Keiser Eccentric
A1 Lat Pulldown
2x5 about 175ish
A2 Eccentric Tricep Pressdown
1x5 about 250ish
A3 Eccentric Bicep Curls
1x5
Felt great on bench today but still felt my pec a little. Got the blood pumping and felt better than I thought I would, but I gotta start cranking up the volume.
"Any guy that's not working with the same amount of intensity and passion that I do, I don't want to know."
-Zakk Wylde
Thursday, December 5, 2013
Training 12/5/13
Squat @ Boost
W/U
Foam Roll
Band Resisted Leg Raises x10 Each
Band Resisted Leg Abduction x10 Each
Glute Bridges x10
2 x Through
Hip Flexor Stretch
1x20 Seconds Each
Squat
Bar x6
Bar x6
135 2x5
185 2x5
225 2x5
275 2x5
225 x5
Felt better. A little squirrelly at first, but I remembered to keep tight and after I was able to find my foot position and loosen my hips up a little, the last few sets went much better. Still felt my hip, but I wouldn't call it pain.It has been downgraded to an inconvenience.
A1 HS Leg Press Machine
230 LBS Per Side
3x10
A2 Smith Machine Fat Man Rows
4th Rung
2x5
1x7
Attempted back extensions and cut it off. I'm happy with today though. Volume is creeping up to where it needs to be and my nagging injuries seem to be getting better. Im still taking in too few calories and the ones I am taking in would not be considered by most to be healthy. Although I am eating almonds as I type this so suck it!
"If squats you do not, Homosex become you will"
-Yoda
W/U
Foam Roll
Band Resisted Leg Raises x10 Each
Band Resisted Leg Abduction x10 Each
Glute Bridges x10
2 x Through
Hip Flexor Stretch
1x20 Seconds Each
Squat
Bar x6
Bar x6
135 2x5
185 2x5
225 2x5
275 2x5
225 x5
Felt better. A little squirrelly at first, but I remembered to keep tight and after I was able to find my foot position and loosen my hips up a little, the last few sets went much better. Still felt my hip, but I wouldn't call it pain.It has been downgraded to an inconvenience.
A1 HS Leg Press Machine
230 LBS Per Side
3x10
A2 Smith Machine Fat Man Rows
4th Rung
2x5
1x7
Attempted back extensions and cut it off. I'm happy with today though. Volume is creeping up to where it needs to be and my nagging injuries seem to be getting better. Im still taking in too few calories and the ones I am taking in would not be considered by most to be healthy. Although I am eating almonds as I type this so suck it!
"If squats you do not, Homosex become you will"
-Yoda
Wednesday, December 4, 2013
Training 12/4/13
Power Development @ Boost
W/U
Foam Roll
Woodway
Incline 9
Speed 2.3
26 Minutes
Sumo Squats x5
Snatch Off Lowest Arm
65 x2
95 2x2
115 3x1
135 xDNF
135 from floor DNF
Snatch Grip High Pulls 135 x3
HORRIBLE. I wanted to get some volume in today but anything over the warm-up sets felt horrible. I need to work this more as my squat is about as strong as its ever been (or was a couple months ago), but I somehow generate NO power at all.
Tabata Upper Body Erg
2 minutes
Level 5
Sucked today, definitely didn't take in anywhere near enough calories this morning. Supposed to squat today, but decided not to waste it and will get it tomorrow.
"Procrastination makes easy things hard, hard things harder."
-Mason Cooley
W/U
Foam Roll
Woodway
Incline 9
Speed 2.3
26 Minutes
Sumo Squats x5
Snatch Off Lowest Arm
65 x2
95 2x2
115 3x1
135 xDNF
135 from floor DNF
Snatch Grip High Pulls 135 x3
HORRIBLE. I wanted to get some volume in today but anything over the warm-up sets felt horrible. I need to work this more as my squat is about as strong as its ever been (or was a couple months ago), but I somehow generate NO power at all.
Tabata Upper Body Erg
2 minutes
Level 5
Sucked today, definitely didn't take in anywhere near enough calories this morning. Supposed to squat today, but decided not to waste it and will get it tomorrow.
"Procrastination makes easy things hard, hard things harder."
-Mason Cooley
Monday, December 2, 2013
Training 12/1-2/13
12/1/13
Woodway
25 Minutes
Incline 9
Speed 2.3
12/2/13
Press Day @ Boost
W/U
Bar x10
Bar x10
Semi-CG Bench (pinky on rings) to pins (on 4) (about .5-1 inch above normal touch)
135 x5
135 x3
Did a couple sets and cut it off. JW and I were messing with a keiser pec deck earlier today to get it working and I think I may have tweaked my bad pec a little bit cause I felt it then too. Decided not to push it. Don't feel like it today anyways. Not sure what my deal is.
Concept II Rower
Setting: 6
300M
4x
60 Seconds Rest
1:27 to 1:30 times
SA DB Side Raise (Hanging Off Smith Machine)
30 LB DB 3x6 Each
Wasted my time.
"The God we serve does not seek out the perfect, but instead uses our imperfections and our shortcomings for his greater good. I am humbled by my own limitations. But where I am weak, He is strong."
-Rick Perry
Woodway
25 Minutes
Incline 9
Speed 2.3
12/2/13
Press Day @ Boost
W/U
Bar x10
Bar x10
Semi-CG Bench (pinky on rings) to pins (on 4) (about .5-1 inch above normal touch)
135 x5
135 x3
Did a couple sets and cut it off. JW and I were messing with a keiser pec deck earlier today to get it working and I think I may have tweaked my bad pec a little bit cause I felt it then too. Decided not to push it. Don't feel like it today anyways. Not sure what my deal is.
Concept II Rower
Setting: 6
300M
4x
60 Seconds Rest
1:27 to 1:30 times
SA DB Side Raise (Hanging Off Smith Machine)
30 LB DB 3x6 Each
Wasted my time.
"The God we serve does not seek out the perfect, but instead uses our imperfections and our shortcomings for his greater good. I am humbled by my own limitations. But where I am weak, He is strong."
-Rick Perry
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